Cannellini Bean & Egg Salad With Crispy Crumbs

This healthy salad has lots of textures - soft beans, crunchy breadcrumbs, creamy egg and crispy Little Gem lettuce

• Cooking Time Prep 15 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  333

• Protein

  20g

• Carbs

  26g

• Fat

  17g

• Saturates

  4g

• Fibre

  10g

• Sugar

  6g

• Salt

  0.7g

Ingredients

• 2 medium eggs
• 8 spring onions, trimmed (remove the root and half of the dark green part)
• 1½ tbsp olive oil
• 1 slice wholemeal bread, broken into chunky breadcrumbs
• 400g can cannellini beans, drained and rinsed
• juice ½ lemon
• 1 tsp Dijon mustard
• ½ small red onion, finely chopped
• handful parsley, roughly chopped
• 1 Little Gem lettuce, roughly chopped

Directions

1. Cook the eggs in boiling water for 6 mins, or longer if you prefer them hard-boiled. Add the spring onions for the final 3 mins of cooking. Remove and run both under cold water. When cool enough to handle, pat the spring onions dry and peel the eggs.
2. Meanwhile, heat ½ tbsp of the oil in a non-stick frying pan. Tip in breadcrumbs and season. Fry for 3-4 mins until crisp and golden, then set aside.
3. Toss the spring onions with the beans, lemon juice, mustard, red onion, parsley, remaining oil and lettuce. Season and arrange halved boiled eggs on top. Sprinkle with the crumbs and eat straight away.

Read More

Hot Chickpeas With Spinach & Bacon

Bored with the same old sandwich at lunchtime? Try this quick and easy low fat snack

• Cooking Time Ready in 7 mins
• Skill Level Easy
• Servings Serves 1

Nutrition per serving

• Kcalories

  97

• Protein

  9g

• Carbs

  9g

• Fat

  3g

• Saturates

  1g

• Fibre

  2g

• Sugar

  0g

• Salt

  1.54g

Ingredients

• 1 rasher lean back bacon
• 1 thinly sliced garlic clove
• 1 tbsp wine vinegar
• 2-3 tbsp canned chickpeas, drained and washed
• ½ bag baby leaf spinach

Directions

1. Cut the bacon rasher into shreds and cook in a hot non-stick pan with the garlic clove. Stir in the wine vinegar and chickpeas. Toss in the baby leaf spinach, stirring until wilted. Season if you want to, then serve hot.

Read More

Broad Beans With Tomatoes & Anchovies

Gloriously colourful broad beans with tomatoes and anchovies, perfect with spring lamb

• Cooking Time Ready in 20-25 minutes
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  161

• Protein

  7g

• Carbs

  11g

• Fat

  10g

• Saturates

  1g

• Fibre

  7g

• Sugar

  0g

• Salt

  0.34g

Ingredients

• 1.3kg young broad beans in the pod (to give about 350g/12oz shelled beans)
• 3 tbsp olive oil
• 450g cherry tomatoes, halved
• 6 spring onions, finely chopped
• 2 garlic cloves, sliced
• 4-6 anchovy fillets, chopped
• 2 tbsp chopped fresh marjoram or parsley

Directions

1. Blanch the shelled beans in boiling water for 1 minute. Drain into a sieve and hold under running cold water to cool them down quickly. Drain again and peel off the outer hard skins-make a nick in the tops and pop the beans out.
2. Heat the oil in a non-stick frying pan until very hot, add the tomatoes and sauté over a high heat until the juices begin to run and caramelise. Tip in the spring onions and garlic and cook over a medium heat for 1-2 minutes until the onions just begin to soften and the garlic begins to turn golden. Now add the beans and sauté for 1-2 minutes until heated through. Stir in the anchovies so they break up, season to taste with salt and freshly ground black pepper, then stir in the marjoram or parsley and serve.

Read More

Country Salad

This hearty salad makes a healthy and delicious lunch with a few slices of ham

• Cooking Time Prep 10 mins
  Cook 8 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  175

• Protein

  8g

• Carbs

  1g

• Fat

  15g

• Saturates

  3g

• Fibre

  1g

• Sugar

  1g

• Salt

  0.56g

Ingredients

• 4 eggs
• juice ½ lemon
• 3 tbsp olive oil
• 1 heaped tbsp capers
• 2 spring onions, finely sliced
• 1 head Lollo Rosso lettuce
• 1 Baby Gem lettuce

Directions

1. Cook the eggs in a pan of boiling water for exactly 8 mins. Lift from the pan, cool under the cold tap, then peel and halve.
2. Whisk together the lemon juice, olive oil, capers and spring onions. Toss together most of the dressing with the leaves. Place on a serving dish, top with the halved eggs and drizzle over the remaining dressing. Serve on its own or with slices of ham.

Read More

Chickpea & Roasted Pepper Salad

This healthy salad is good with all sorts of dishes, particularly cold or barbecued meats and fish

• Cooking Time No cook
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  168

• Protein

  6g

• Carbs

  14g

• Fat

  10g

• Saturates

  13g

• Fibre

  4g

• Sugar

  3g

• Salt

  0.65g

Ingredients

• 400g can chickpeas
• 4-5 roasted red pepper, from a jar (or see Know-how, below)
• 4 tbsp chopped mint
• 4 tbsp chopped parsley
• 4 spring onions, chopped
• 2 tbsp lemon juice
• 3 tbsp olive oil

Directions

1. Rinse and drain the chickpeas, then pat dry with kitchen paper. Tip onto a plate and crush roughly with a fork. Drain the peppers, then roughly chop. Mix the mashed chickpeas and peppers with the remaining ingredients, plus some seasoning.
2. Serve in one big bowl, or four small ones so everyone has their own portion.

Read More

Turkey Meatball Caesar Salad

Try a fresh and healthy spin on the classic salad by using lean turkey mince rolled into patties and served with a buttermilk dressing

• Cooking Time Prep 15 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  330

• Protein

  43g

• Carbs

  20g

• Fat

  8g

• Saturates

  4g

• Fibre

  5g

• Sugar

  9g

• Salt

  1.1g

Ingredients

• 500g pack lean minced turkey see tip, below
• 1 onion, finely chopped
• small pack chives snipped
• 125ml buttermilk
• 1 garlic clove, crushed
• 4 tbsp grated pecorino or Parmesan, plus extra to serve (optional)
• 2 shakes Tabasco sauce
• 1 tbsp Worcestershire sauce
• 1 small ciabatta roll, chopped or torn into chunks
• squeeze lemon juice
• 2 Cos lettuces

Directions

1. Heat oven to 220C/200C fan/gas 6. In a bowl, mix the mince, onion, half the chives, 1 tbsp of the buttermilk, the garlic, 2 tbsp of the Parmesan, half the Tabasco and half the Worcestershire sauce with some seasoning. Shape into about 20 small meatballs (lightly oiled hands will make this easier).
2. Arrange the turkey balls in a single layer in a roasting tin and cook for 10 mins. Remove, turn the turkey balls and arrange the bread chunks in between. Cook for a further 10 mins.
3. Meanwhile, tip the rest of the buttermilk into a bowl with the remaining Parmesan, Tabasco, Worcestershire sauce and the lemon juice. Season and mix. Put the lettuce on top, toss together just before serving and divide between plates. Top with some meatballs and baked croutons, then sprinkle with chives. Serve with extra Parmesan, if you like.

Read More

Harissa Roasted Tomatoes With Couscous

Flavour versatile couscous with mint, parsley and almonds, then serve with chilli-spiced roasted tomatoes and a garlic yogurt sauce

• Cooking Time Prep 25 mins
  Cook 45 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  472

• Protein

  16g

• Carbs

  53g

• Fat

  21g

• Saturates

  3g

• Fibre

  8g

• Sugar

  9g

• Salt

  0.5g

Ingredients

• 12 big plum tomatoes, halved
• 1 tbsp harissa
• 3 tbsp olive oil
• 3 onions, very thinly sliced
• 4 tbsp Greek-style yogurt
• 1 tbsp tahini paste
• 1 garlic clove, crushed
• 200g couscous
• ½ small pack mint, roughly chopped
• ½ small pack parsley, roughly chopped
• 50g toasted flaked almonds
• 400g can chickpeas, drained and rinsed

Directions

1. Heat oven to 200C/180C fan/gas 6. Toss the tomatoes in harissa and 2 tbsp of the oil. Season and spread in a roasting tin, cut-side up, and bake for 40-45 mins.
2. Heat the remaining oil in a large frying pan. Tip in the onions and sizzle for a couple of mins. Turn down the heat, season and cook for 15 mins or until golden and caramelised. In a bowl, mix the yogurt, tahini and garlic with some seasoning. Set aside.
3. Tip the couscous into a large bowl. Pour over 400ml boiling water. Cover with cling film and leave to stand for 10 mins or until all the water has been absorbed. Fork though the herbs, almonds, chickpeas and half the onions. Top with the tomatoes and the remaining onions, and serve with a dollop of the yogurt sauce.

Read More

Chorizo & Tomato Salad

The combination of sweet, acidic tomatoes with salty, spicy chorizo and tangy Sherry vinegar is a match made in heaven

• Cooking Time Prep 5 mins
  Cook 5 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  184

• Protein

  6g

• Carbs

  5g

• Fat

  16g

• Saturates

  5g

• Fibre

  1g

• Sugar

  5g

• Salt

  1.17g

Ingredients

• 3 ripe beef tomatoes, cut into wedges
• ½ red onion, thinly sliced
• few thyme sprigs, leaves picked
• 1 tbsp sherry vinegar
• 2 tbsp extra-virgin olive oil
• 100g chorizo, sliced on the diagonal

Directions

1. Put the tomatoes in a bowl with the onion and thyme. Season, then drizzle with the vinegar and oil. Let the flavours mingle while you cook the chorizo.
2. In a hot, dry pan, fry the chorizo slices until browned on both sides. Serve the tomatoes with the fried chorizo, drizzled with a little oil from the pan.

Read More

Butter Bean & Chilli Tomato Salad

Superhealthy, counts as 2 of 5-a-day

• Cooking Time Prep 20 mins - 25 mins
  
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  116

• Protein

  6g

• Carbs

  16g

• Fat

  4g

• Saturates

  0g

• Fibre

  5g

• Sugar

  5g

• Salt

  0.83g

Ingredients

• 540g jar large butter beans
• 500g tomatoes, peeled and cored
• 1 red chilli
• bunch basil
• 1 garlic clove
• 1 tbsp olive oil
• 1 tbsp red wine vinegar

Directions

1. Drain and rinse the butter beans and place in a mixing bowl. Chop the tomatoes and add to the beans. Place the chilli, basil (reserving a few small leaves) garlic, olive oil and vinegar in the small bowl of a food processor then whizz until smooth. Add to the tomatoes and beans, season and mix. Serve scattered with a few small leaves.

Read More

Summer Crunch Salad

The crunchiness of green beans works particularly well in this salad

• Cooking Time Prep 15 mins
  Cook 5 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  178

• Protein

  9g

• Carbs

  3g

• Fat

  15g

• Saturates

  5g

• Fibre

  2g

• Sugar

  2g

• Salt

  0.38g

Ingredients

• 200g pack small button mushrooms, finely sliced
• juice 1 lemon
• 200g green beans, trimmed
• handful soft green herbs, such as basil, chervil, parsley and tarragon
• 100g cherry tomatoes, quartered
• 3 tbsp olive oil
• 75g parmesan (or vegetarian alternative), shaved into large curls

Directions

1. In a bowl, toss mushrooms with half the lemon juice and set aside-the lemon juice will soften the mushrooms. Blanch the beans in boiling salted water for 5-6 mins until they still have a crunch, but they are not squeaky, then drain and cool in iced water.
2. Toss the beans and mushrooms together in a bowl with the herbs and season with salt and pepper. Toss through the tomatoes, remaining lemon juice and the olive oil and scatter with Parmesan just before serving.

Read More